Kana uine dambudziko kugara uchikwanisa kubasa , idzi mahofisi ehofisi inzira yakanakisisa yekuchengeta muviri wako uchifamba zvakanaka pane dawati rako. Kufamba kuno kunosanganisira kutambanudza nekusimbisa muviri wako, zvose mukati mekunyaradzwa kwehofisi yako sefisi. Izvi zvinotora nzvimbo yekudzidziswa simba kwemazuva ano, asi inokupa nzira yekuchengeta ropa rako richifamba kana iwe usingakwanise kubva padeski rako.
Precautions
Ona chiremba wako usati waedza kuita basa iri kana uine kukuvara, zvirwere kana mamwe mamiriro. Ita kuti chigaro chaunoshandisa chigadzikane. Kana iwe uine mavhiri, shingairira kumadziro kuti uone kuti hazvizoperi.
Zvishandiso Zvinodiwa
Chigaro uye bhodhoro rakazara remvura kana dumbbells, kana iwe ukaitika kuti uvave navo.
1 - Inotaurira Huru Dzako Nezvombo
Wrist Stretch: Wedzerai mberi pamberi, pindwe kumusoro uye kubata minwe nerumwe ruoko rwako. Tora zvinyoronyoro zvigunwe kwauri kuti utambanudzire mberi, unobata kwemaminitsi makumi maviri nemakumi matatu. Dzokorora kune rumwe rutivi.
Wrist & Forearm: Shingairira maoko pamwe chete pamberi pebhokisi, zvisikwa zvakakoswa uye zvakafanana pasi. Nyengedza zvinyoronyoro kurongedza kune kurudyi uye kuruboshwe kune gumi zvakare.
Kurutivi Kumusoro Kutseuka : Gara wakareba uye isa ruoko rworuboshwe kuruboshwe rwechipiri. Dzorera zvishoma kuruboshwe, uchishandisa ruoko rworudyi kuti uwedzere kutambanudza, kubata kwemaminitsi makumi maviri nemakumi matatu. Dzokorora kune rumwe rutivi.
2 - Muviri Wekudzidzira
Hip Flexion: Gara wakareba pamwe chete uye usasimudza rutsoka rworuboshwe kubva pasi pasi masendimita mashoma, mabvi akadzikamisa. Gara kwemasekondi maviri, pasi uye dzokorora kwema16 zvakare. Dzokorora kune rumwe rutivi.
Nheyo Yakawedzerwa : Gara wakareba uye usingawani uye uwedzere rutsoka rworuboshwe kusvikira rwuri nehuputi, kufambisa quadriceps. Gara kwemasekondi maviri, pasi uye dzokorora kwema16 zvakare. Dzokorora kune rumwe rutivi.
Inje Yomukati : Isa chirabwe, bhodhoro remvura rakasimba kana isina kapu mukombe pakati pemabvi apo iwe unogara wakareba uye usingawani. Squeeze bhodhoro kana mukombe, kusunungura hafu uye kufambisa zvakare, kupedza 16 reps inopera zvishoma.
Zvimwe
3 - Chigaro Chekuita
Chigaro cheChate : Paunenge wakagara, simudza kusvikira chiuno chako chichikungurutsa pamusoro pechigaro, maoko achida kuenzana. Gara kwemaminitsi 2-3, simira zvose uchikwira uye dzokorora kwema16 zvakare.
Dhipatimendi : Ita kuti chigaro chigaro chakasimba uye chiisa maoko pedyo nehudyu. Endai mahudyu pamberi pechigaro uye bendai mabheji, muchideredza muviri kusvikira mabheji ari pa 90 degrees. Dzorera zvakare uye dzokorora kwekutanga 16.
Imwe-Mhemberero yeScate : Ita kuti chigaro chigadzikane uye chitora tsoka imwe zvishoma pamberi peimwe. Shandisa maoko kuti uwedzere paunenge uchimhanya uchienda kune rimwe-squat-squat, uchimhanya pamusoro pechigaro uye uchichengetedza rimwe gumbo pasi kuti uenzane. Pasi uye dzokorora, chete kuuya masendimita mashoma kubva pachigaro chegumi gumi zvakare. Dzokorora kune rumwe rutivi.
4 - Muviri Wekudzidzira
Pamberi Pakukwira kuTrceps Press : Gara wakareba uye usati uri mukati uye uine bhodhoro rakazara remvura muruboshwe. Simudza bhodhoro kuti uite mazamu, pumira, uye ipapo ramba uchisimudza nzira yose kumusoro pamusoro. Kana ruoko rwuri pedo nenzeve, peta bhokoni, uchitora bhodhoro remvura shure kwako uye unobvumirana ne triceps. Rongedza ruoko uye udzike pasi, uchidzokorora zvekare gumi nembiri pamaoko ose.
Biceps Curl : Bata hombodo yemvura muruoko rworudyi uye, uye usina kupinda uye uchitarisa zvakananga, bhuti rinoputika kumapfudzi ekudzoka kwe16. Dzokorora rumwe rutivi.
Zvimwe
5 - Ab Practice
Chikamu Chengetera : Bata bhodhoro remvura nemaoko maviri uye ritambanudze pamusoro pemusoro, maoko akarurama. Dzorera zvinyoronyoro kuruboshwe sezvaunogona, kubvumirana nevasina. Dzokera kune imwe nzvimbo uye dzokera kurudyi. Zvose zvinopera gumi (kunamatira kune kurudyi uye kuruboshwe ndeimwe rep).
Ab Twists: Bata bhodhoro remvura pachifuva chepamusoro, uye, kuisa mabvi nemaguno mberi, zvinyoronyoro kuruboshwe kusvikira iwe unogona kunyatsogona, uchinzwa chibvumirano chekosi. Dzokera kumashure uye uende kuruboshwe kuti uwane gumi zvakare. Usamanikidze kana iwe ungaguma uine kukuvadza shure.